A Keto Curried Pumpkin Soup for Chilly Winter Evenings

Keto food gets a bad rap. I know before I cut down on carbs, my idea of a keto meal was bacon with a side of bacon; everything dripping with grease; oily pizza crust made with cheese, topped with more cheese. And of course, no vegetables in sight.

That is just not true!

A Keto Curried Pumpkin Soup for Chilly Winter Evenings
Sure, keto is all about increasing fats and decreasing carbs. But, shocker: vegetables are totally allowed! And it’s not all bacon and butter.

What makes all the difference is having some go-to resources for delicious low carb recipes. One that I recommend time and time again is Carolyn Ketchum, the recipe developer behind the blog All Day I Dream About Food, and author of many fabulous keto cookbooks.

Her latest is Keto Soups & Stews and it comes just in time for winter, when we’re all craving warm and cozy meals. There’s a fantastic primer at the start of the book on keto cooking and kitchen staples, and then there are the soups and stews: over 50 of them, from keto versions of the classics (Avgolemono! Pho! Tomato Bisque!) to new recipes that are sure to become fast favorites (I’m so looking forward to trying the Brussels Sprouts Soup with Toasted Hazelnuts).

A Keto Curried Pumpkin Soup for Chilly Winter Evenings
This Curried Pumpkin Soup was the first I tried from the book because I happened to have some homemade pumpkin puree in the freezer just begging to be used. I loved that it only took about 20 minutes to make, so it was perfect for a weeknight–and I had all the ingredients on hand, which is always a bonus. It was warming, filling, and delicious–the perfect dinner for a chilly winter evening.

Photos by Ana Stanciu

Curried Pumpkin Soup




Yield 6 servings


  • 3 tablespoons salted butter
  • 1/4 cup chopped onions
  • Salt and pepper
  • 2 tablespoons curry powder
  • 4 cups chicken broth or vegetable broth
  • 1 (15-ounce) can pumpkin puree
  • 1/4 teaspoon red pepper flakes
  • 1/2 cup heavy whipping cream
  • Creme fraiche or sour cream, for garnish
  • Pumpkin seeds, for garnish


  1. Melt the butter in a large saucepan over medium heat. Add the onions and sprinkle with salt and pepper. Sauté until the onions are translucent, about 4 minutes. Stir in the curry powder and cook for another minute.
  2. Add the broth, pumpkin puree, and red pepper flakes. Bring to a simmer and cook for 5 minutes.
  3. Transfer to a blender and puree until smooth. Depending on the size of your blender, you may need to work in batches. (Alternatively, you can use an immersion blender to puree the soup right in the pot.) Return the soup to the pot and stir in the heavy whipping cream. Adjust the seasonings to taste.
  4. Garnish with dollops of creme fraiche and pumpkin seeds.


Dairy Free Option: Use avocado oil in place of the butter and full-fat coconut milk in place of the heavy whipping cream. Omit the creme fraiche garnish.

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